and important for Recovery!
In my last email I ended with a brief paragraph on recovery and leaving with with the suspense of waiting for more post workout food ideas….
“Now that you can workout 4 days with Foster Fitness, recovery is IMPORTANT. Make sure you are making sleep a priority and try to get 7-8 hours a night. Drink lots of water. Try to get in calories 15-20 minutes after you exercise. Your post Foster Fitness workout meal should be largely made of carbohydrates and have a moderate amount of protein. Experts say to try and get between .3-.6 grams of carbohydrate per body pound after intense exercise. Shoot for 15-20 grams of quality protein. An easy way to get initial calories in to your body so close to working out is liquid calories. An easy solution, chocolate milk. Drink chocolate milk right when you finish and then eat a post workout meal 1-2 hours after.”
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After you workout is the best time to eat the carbohydrates that are quick or moderate digesting(GI number) If you are a fan. For instance I am a meat and potato’s girl. I love baked potatoes. After a workout they will replace your muscle glycogen faster and aid your recovery process. For instance if you had a hard workout and you really want to eat the white rice instead of the brown, this would physiologically be the best time to do it! If you are on the run, don’t go without eating! Use a smoothie or quick egg whites on an english muffin to go. Recovery is the third element of fitness. Replenishing your body post workout is an important part of that!
- Whey protein shake with Sweet Potato (get an all natural whey with no artificial products or sweeteners, I suggest About Time or hitting up your local Whole Foods) For a quick fix, microwave the sweet potato. My favorite? Cook sweet potato “chips” in the oven. Slice a sweet potato. Spray with oil and add a little salt. Bake at 400 degrees until you get desired crispiness!
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- Tuna Fish on toast or crackers
- Egg whites or scrambled egg on an english muffin (try ezekiel bread)
-Lean Meat (chicken), steamed carrots, and brown rice
- Greek Yogurt with honey and banana
- Lean meat, steamed broccoli, and baked potato- Chunky Monkey “ice cream”- freeze a banana (peel and wrap in plastic wrap), put banana and splash of unsweetened coconut milk in bowl. SMASH. Add .5-1 scoop of unflavored whey protein. Add 1 tblsp of PB. Add 1 tblsp. of dark chocolate chips. MIX and enjoy!
- BERRY delicious smoothie- greek yogurt as a base and frozen berries, add a .5 cup water and .5 cup juice of choice and blend
If you are an endurace athlete- runner or triathlete try Endurox after long workouts or days that you are doing double sessions. I am a BIG fan for using it after my aerobic workouts during training season for my quick calories in right when I am finished. I will then shower and get comfortable before I eat a meal.
Check out a class for free and then try one of these post exercise food ideas! Have another idea? What do you usually eat?
